Renatus Athletics

STR: Strict Press WOD: AMRAP 12: 200/150m Row 10 DBL DB Push Press 8 Alt No Push-up Renegade Rows 6 DB Deficit Push-ups

Class begins at 7:30am today!! HERO WOD: “SGT VACA” For Time: 1 Lap DBL KB/DB Farmer Carry (53/35) 3 Movements: 5 Burpees 5 Air Squats 5 DBL KB/DB DL ⁃ Every time you put down the KBs/DBs, perform 1 MOVEMENT. Rotating through the 3 movements.

Throwback Week STR: Deadlifts WOD: “CHARLOTTE’S WEB” AMRAP 13: 50 DUs 25 Plate GTOH (25/15) 3 Deadlifts (275/185) ⁃ Increase DL reps by 2 after each round. Ex: 3,5,7,9,12 etc

Throwback Week STR: Skill WOD: “CARDIO H-E-DOUBLE HOCKEY STICKS” For Time: 50 Plate OH Alt Lunges (45/35) 1000m Row 50 Plate Bear Hug Alt Lunges 800m Run 50 Plate OH Alt Lunges 50/40 Cal AB 50 Plate Bear Hug Alt Lunges

WOD: EMOM 9: Alternating between, 1- 15 Supinated Ring Rows 2- 15 DB Deficit Push-ups 3- Max Burpees To Target ⁃ Rest 1:00 EMOM 9: Alternating between, 1- 8-12 Strict Pull-ups 2- 20 Single DB Floor Press 3- Max Burpees To Target ⁃ Score is total burpees.

STR: Throwback Week Lunge/Squats WOD: “GO GET’EM TIGER” 4 Sets: On a 3min Running Clock, 6 Back Squats 10 Toes To Bar ⁃ Max Wall Balls in remaining time. ⁃ Rest 1:00 between sets.

STR: Throwback Week Clean WOD: “REX KWON…DOS” AMRAP 8: 9 Hang Power Cleans (95/65) 7 Push Press 5 Up Down Box Jumps (24/20) 35 DUs ⁃ Rest 2:00 AMRAP 8: 7 Hang Power Cleans (135/95) 5 Push Press 3 Burpee Box Jumps (24/20) 35 DUs

PARTNER WOD: “THE DOUGIE” For Time: 40 Synchronized Air Squats 400m Run 60 Synchronized Air Squats 600m Run 80 Synchronized Air Squats 800m Run 100 Synchronized Air Squats 1600m Run ⁃ The runs are together.

STR: Deadlifts WOD: “PYRAMID SCHEME” For Time: 200m Run 20 Deadlifts (225/155) 20 Toes To Bar 400m Run 40 Push-ups 40 Alt Walking Lunges 800m Run 40 Alt Walking Lunges 40 Push-ups 400m Run 20 Toes To Bar 20 Deadlifts 200m Run

STR: Week 9 of 9 Front Squats WOD: AMRAP 4 (x3): 8 Thrusters 8 HSPU ⁃ Rest :30 between AMRAPs ⁃ Pick up where you left off.